Easing Into Calmness

A gentle guided meditation to relax the body and settle the mind, easing you into calmness. Moving from head to toe, you’ll be guided to soften tension and release through the out-breath, creating a sense of ease and calm.

Transcript

We begin by adopting a suitable meditation posture, Either sitting or lying down. We can sit on a chair, Cross-legged on the floor, Or lie down on our back. Allow our spine to be in its natural and comfortable position. Rest our hands and arms on some physical support, And allow our shoulders to be relaxed. Feel free to close our eyes or lift them open. Let's begin by returning our attention to our own body, To be in touch with the simple sensations here, In order to settle our body into meditation. Starting at the crown, Notice the sensations at the topmost part of our body. There may be a little bit of tingling sensations, A feeling of itchiness, A feeling of slight pressure pressing down on the skull, Warmth or coolness, Or maybe nothing at all, Which is perfectly fine. Moving down to our face, Notice the sensations here. Are we tensing up any of the facial muscles, Those at the forehead, Those around the eyes, Or the muscles at the jaw? Can we gently relax these muscles and allow in a different feeling, A feeling of softness, Ease and comfort into our own face? Inviting our attention to come back to our body, We may have to do this many times during this short meditation, Which is a totally normal thing to do. Coming back to the neck and the throat, Just notice the subtle sensations here. Moving on to the shoulders, How are our shoulders feeling today? If we notice any tension or discomfort here or elsewhere, Can we simply acknowledge them for the time being? Don't feel that we have to change them immediately for the better, Just let them be. Coming back, Returning our attention to our own body, When we feel ready, We can shift attention down to our chest, To our heart center. What can we find here? Can we feel our breath alongside other sensations? Some of us may notice the expansion and contraction of our chest cavity as we breathe in and out. Others may notice the beating of our own heart. As we notice our natural breath, See if we can shift attention to our natural out-breath. Each time we breathe out, It's an opportunity to release. We can allow anything unhelpful or unwanted to somehow flow away with our out-breath. So, Let's do that for a few breaths. Coming back to our body, Let's go lower and deeper, Shifting our attention to our abdomen, To our belly, Resting our attention here within our body, At the level of the navel. Go lower, Sense the sensations here. Notice the sensations at the front of the body, Sensations at the lower back, And sensations coming from within our own body. Going lower and deeper, We finally arrive at the very base of our spine. Rest our attention here, At the tip of our tailbone, Within the pelvic region. Notice the subtle sensations at our pelvis, Feel the weight of our pelvis resting on its physical support, And see if we can release that weight, Allow it to settle and rest comfortably here on our seat. Rest our attention here with our body and our breath. Each time we notice ourselves breathing out naturally, Let's use it as an opportunity to deepen the sense of release, Releasing anything unhelpful and unwanted. See if we can release ourselves deeper into our meditation. Coming to the end of the meditation, Let's conclude by dedicating the positive momentum we have created, Dedicated towards the fulfillment of our wishes and aspirations, Both for ourselves and for others.